Suffering from insomnia? Try these 6 tips to improve sleep naturally

Mobel
By Mobel 5 Min Read

Do you find it hard to sleep at night? If you have been unable to sleep at night and wondering how to treat insomnia naturally, check out these simple yet effective tips.

Insomnia or sleeplessness, is a common sleep disorder that affects many individuals. While there are several ways to treat insomnia, you can try these tips. It is the ancient Indian system of medicine and offers a holistic approach to treating insomnia naturally. By addressing the underlying imbalances in the body and incorporating specific home remedies, you can effectively beat insomnia.

How much sleep is enough in a day can vary from one person to another, but most adults need an average of 7-8 hours of sleep every day. People who are unable to sleep even that much could be suffering from insomnia. Do you think you are suffering from insomnia? Here are some signs of insomnia that might help you determine it.

  • Inability to fall asleep
  • Not feeling well rested
  • Irritability
  • Waking up during the night
  • Feeling sad or depressed
  • Inability to concentrate
  • Tiredness or sleepiness
  • Increased accidents

If you notice any symptoms and think that it is difficult for you to function, see your doctor to know for sure.

Tips to treat insomnia naturally

Here are six tips to help you overcome insomnia naturally:

1. Establish a soothing bedtime routine

Create a consistent bedtime routine to signal your body and mind that it’s time to unwind. Having a sleep schedule is conducive to relaxation. Avoid stimulants like caffeine, nicotine, and electronics (e.g., smartphones, tablets, and television) at least two hours before bed. Instead, opt for a relaxing activity like reading a book or listening to soft music. Additionally, establish a consistent sleep-wake schedule by going to bed and waking up at the same time every day, even on weekends.

2. Panchakarma therapy

Panchakarma, a detoxification and rejuvenation therapy in Ayurveda, can be beneficial for insomnia. Getting specialised treatments like Shirodhara (pouring warm oil on the forehead) and Nasya (nasal administration) may help balance the doshas, calm the mind, and promote better sleep.

3. Abhyanga (self-massage) with warm oil

Abhyanga, the practice of self-massage using warm oil, is an integral part of the Ayurvedic daily routine. Massage your body with sesame oil or coconut oil before taking a warm bath or shower. This self-care practice promotes relaxation, calms the nervous system, and induces better sleep.

4. Nasya and Shirodhara therapy

Nasya and Shirodhara, two Ayurvedic therapies, can be beneficial for insomnia. Nasya involves applying medicated oil to the nasal passages, while Shirodhara involves a continuous stream of warm oil on the forehead, both promoting relaxation and better sleep. Ayurvedic oils like Brahmi oil or sesame oil infused with calming herbs can be used for this purpose. Apply a few drops to each nostril before bedtime to soothe the mind and induce sleep.

5. Raktamokshana therapy

Raktamokshana therapy, a part of Ayurvedic Panchakarma, involves bloodletting to balance doshas and promote better sleep. It helps remove toxins and excess Pitta from the body, reducing stress and inducing relaxation, making it beneficial for insomnia.

Pranayama and breathing exercises

Certain breathing techniques and Pranayama exercises can also help calm the mind, release tension, and prepare the body for sleep. Practice deep belly breathing, alternate nostril breathing (Nadi Shodhana), or cooling breath (Sheetali Pranayama) before bed. These techniques have a grounding effect and can aid in overcoming insomnia.

Incorporating these Ayurvedic practices into your daily routine can help rebalance your body and mind, promote relaxation, and improve sleep quality. However, do check with your health care provider to know what suits you best.

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